Single-Cone Sprint Drill

A beginner plyometrics exercise for the quads, done with a other equipment.

Single-Cone Sprint Drill: finishing position

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Other equipment
Level: Beginner
Movement: Push

How to do the Single-Cone Sprint Drill

This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
Rest after three trips around the cone.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Single-Cone Sprint Drill

Questions

What muscles does the Single-Cone Sprint Drill work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Single-Cone Sprint Drill good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Single-Cone Sprint Drill?

Good alternatives that train the quads: Bench Sprint, Depth Jump Leap, Front Cone Hops (or hurdle hops) or Lateral Box Jump.

How many sets and reps of the Single-Cone Sprint Drill should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).